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Five Tips to Make Treadmill Long Runs Easier

I’ve talked about it more than once on this blog. I LOVE Friday morning long runs. It’s one less thing on my weekend to do list and now, while I’m triathlon training, it also allows for time swimming and biking with Bo.

However, sometimes things don’t go as planned. I woke up this morning at 5am, got dressed, ate a banana and peanut butter while sipping on Nuun. I walked out the front door at 5:15 and heard a loud clap of thunder and saw lightening in the distance. I am all for running in the elements, including rain,  but I do not like taking chances when it comes to lightning.

Knowing in the back of my mind that we have plans tonight and a Fourth of July BBQ and party tomorrow, the last thing I wanted to do was try and schedule my long run between those activities. While I have learned over the past few months that I can definitely bike with a hangover, I have no desire to run with one. I went back to bed for two hours and decided to pack my gear for a post work long run on the treadmill.

I can now say that I have run 13 miles on the treadmill.

imageWith a little bit of planning and strategy, it wasn’t as bad as I expected. Here are my tips for making your next treadmill long run a success.

5 tips for treadmill long runs

1. Break it 30 minute increments. For some reason, 30 minutes is a very manageable and acceptable time to run on a treadmill. It also means that anytime your eye sees the clock it sees a number that isn’t intimidating. Every 30 minutes I grabbed a sip of water and quickly restarted the treadmill.

2. Switch up your entertainment. For this run, I brought three forms of entertainment: music, television show and the World Cup. I listened to music for the first 4 miles, watched an episode of Mad Men for 5 miles and then watched the France versus Germany World Cup game for the final 4 miles. If you don’t have a television or iPad show option, changing playlists or genre of music can be a good option. Another idea is to listen to a podcast or audiobook half the time and then music the other half.

3. Don’t forget fuel and water. I kept a water bottle next to me on the treadmill but when I started to get tired around mile 11 I realized I forgot to bring fuel. Since my tank was empty for the final few miles my pace definitely suffered a bit as did my overall mentality.

4. Take advantage of the elevation button. Whether or not you’re training for a hilly race, using the elevation button on a treadmill can spice things up during an otherwise monotonous long run. Of course, be careful not to push the elevation too much if your goal is a long distance. One great tip that I found a few years ago is to download the course map for your upcoming race and use try to replicate some of the elevation changes during your run. You can find a lot of elevation maps by typing “elevation grade of <insert race name>” or “elevation chart for <insert race name>.”

5. Bring a towel. I didn’t think to bring a towel since our gym has paper towels readily available. Maybe it was the humidity or the fact that our gym isn’t air conditioned, but I found myself sweating more on the treadmill than I normally would outside! Two hours of sweat wiping later, my face didn’t appreciate the cardboard like paper towels. Next time I’ll bring a small towel to wipe myself down and cover the screen.

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A little over two hours later I was able to push stop on the treadmill and kick off the weekend. Thirteen miles is a new personal distance record on the treadmill and while I have no desire to do it again soon, at least I know it’s always an option when weather or scheduling gets in the way.

How far have you run on a treadmill?

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Running 10 Miles on The Treadmill

 

Bo and I had aggressive plans this morning.

  • Wake up by 6am
  • Run 6.3 miles to the center of Prospect Park, by way of the Manhattan Bridge
  • Run the 4 mile NYRR race in Prospect Park
  • Take the subway back to Manhattan in time for me to head to see my cousin in New Jersey

When the alarm went off at 5:55 this morning neither of us were ready to get up. Even though we’d gone to sleep at 10:30, we were still exhausted and our bodies were craving more sleep. Due to our busy work schedules we don’t have the opportunity to sleep in during the week and therefore feel it’s healthiest to listen to our bodies during the weekend.  It didn’t help that when our alarm went off we could already hear the howling wind that was blowing through Manhattan. When we saw that it was only 30 degrees, felt like 27, and the wind guests were 22 miles per hour, we decided to bag the race. Oh well, that’s $34 which will go to a good cause, by way of NYRR.

Instead, I woke up 2 hours later, ready to conquer ten miles on the treadmill. Don’t get me wrong. I love running outside in Manhattan each weekend but there are some things I only do if I’m running a race. Running in crazy, gusty wind is one of those things. Therefore, I enjoyed an open faced peanut butter and jelly sandwich and a cup of coffee before heading to the gym.

imageSome people cringe at the thought of running even a few miles on the treadmill. Therefore, I figured I’d share with you all a few of my tips to making a long treadmill run bearable.

  1. Bring your own water bottle and ensure that you have a towel large enough to cover the treadmill screen.
  2. Dress for the gym, not outside. Today I really wished I was wearing shorts and a tank during my run instead of crop pants and a technical t-shirt. I was sweating bullets and the crowded gym was a bit more hot and humid than it is when it’s nice and empty.
  3. Bring your own water bottle and fuel so you can treat it like a race. I sipped water every two miles and enjoyed a few Honey Stingers at mile 6, similar to what I’d do during a race.
  4. If possible, position yourself in front of a television. Watching two episodes of Law & Order made the time fly by this morning. If your gym or home treadmill aren’t set up near a television, bring your favorite playlist and jam out.
  5. Switch it up! It seems more bearable to think of it in little parts. Therefore, I ran 4 miles on one treadmill, moved down three treadmills for the next 4 miles, and moved upstairs for the final 2 miles. I didn’t waste time during my treadmill swap either. This is a time to log the miles, not dilly dally around the gym.
  6. Rarely log long runs on the treadmill. This will keep it fresh and more like a unique situation than a dreadful habit. This is my first treadmill long run this training season and I think that made it far more tolerable.

image What are your tips for treadmill running or do you avoid it entirely?

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Embracing the Outdoor Run

Running outside let's you experience running in a whole new light.

For nearly two years, since moving to New York City, I avoided running outside. I didn’t want to deal with stoplights, crazy taxi drivers, tourists who hog the sidewalk, or the weather elements. Instead,  I spent my mornings at Equinox on the treadmill, enjoying the morning news and a huge fan blowing cool air.

Sure, I was bored sometimes, but overall I enjoyed the ease, consistency, and ability to track my “pace.” I use the quotation marks because I think pace on a treadmill is a very different animal than keeping pace outside.

The treadmill became my crutch, for lack of better terms.  I didn’t have to think about pacing myself during a six mile run, I didn’t have to change elevations unless I wanted a challenge, and I didn’t have to deal with the elements.

It wasn’t until I didn’t see the results I wanted during multiple races that the light bulb clicked. Why should I expect to perform on race day if I’m not practicing properly? Until my NYRR races and the marathon take place on a treadmill, solely relying on a treadmill for all my mileage will not prepare me for the big day.

Therefore, starting shortly after the new year, I challenged myself to run outside more. In my head, the challenge was simple. Run outside in each of the year’s elements. If I own cold weather running gear I might as well use it. I own Lululemon breathable tanks, booty shorts, and a CamelBak for a reason. Believe it or not, their purpose is not to take up space in your drawers or collect dust.

I also knew that gradually, it would get easier and I’d see the results in my race times. As you can see from my recent race results, the hard work paid off immensely!

Here are a few of my tips for embracing the Summer Outdoor Run:

  1. Hydrate properly! You can’t wait until your run to start hydrating. During the summer months, I make sure to drink extra water and even some coconut water the day before and of a run, especially my long runs.

Thumbs up for CamelBak hydration!

In addition, I always carry water with me on runs longer than four miles. I have fallen in love with my CamelBak but other people love the Nathan hand water bottles.

After a long South Beach run all I wanted was coconut water!

2. Wear Appropriate Clothing One of the first things I learned during marathon training was that cotton race t-shirts are not great running shirts. They are heavy when sweaty, don’t repel sweat, and barely breathe. Cotton may be the fabric of our life but luon and moisture wicking fabric is best for running and summer outdoor athletic endeavors. I was self conscious and scared of chafing when I started marathon training outside last year and always wore Lululemon crop pants, instead of shorts. Theodora and others thought I was crazy and always told me it made my runs harder because I was so hot. Finally, thanks to Meghann’s urging, I got the courage to try shorts, and realized what a difference it makes. Now, I confidently and comfortably sport the shortest shorts possible during runs while still staying chafe free!  I’ve also abandoned the cotton t-shirts for moisture wicking tanks and t-shirts.

 3. Enjoy the scenery Take time to map fun and safe routes in advance using either Map My Run or Google Pedometer. Each week I try to change my route even if just by taking a right turn instead of a left. I also embrace travel as a chance to run in new cities! Over the past six weeks I’ve enjoyed runs in Bermuda, Miami, and Philadelphia! Take time to look around and enjoy the scenery each day versus zoning out to music. If a run is getting hard, focus on the scenery more than the run. Imagine sailing on the river, owning that car speeding by you, or living in the gorgeous mansions.

Not a bad view for 7am

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4. Give it time Making the transition from treadmill to outdoor running isn’t easy. It takes patience, hard work, and mental durability. Your first outdoor run will probably be the hardest run you’ve ever experiences. Your legs aren’t accustomed to the change in terrain or incline, your lungs have to acclimate to the humidity and heat, and hydrating takes more thought. But, if you enjoy at least one run outside each week, you will quickly notice a huge improvement. The routine of hydrating, carrying your water, and wearing the right clothing will get easier. Finding a fun route before each run will become habit. Soon, you’ll be convincing your other hamster wheel friends that they need to head outside too. Even better, will be the first race where your body is able to deliver the results you want because it has prepared properly!

Do you have any tips you’d add to this post? Do you run outside or on the treadmill?

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